Category: Sport

*Fall/Winter Holiday Schedule HERE WOD: 1) Clean + Hang Clean + Jerk: 3×2, 4×1, Every 2:00 x 7 sets Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between Cleans, both are full Squat. First 3 sets are Doubles of the Complex, the last 4 sets are singles. Build as heavy as deemed fit. 2) Clean Pull: 5 Reps Every 2:00 x 3 sets Performed as a continuation of Part 1. Work at 90% or heavier. Reset on the floor between each rep. 3) 3 rounds AQAP: 21 Knees-to-armpits 12 Dumbbell Thrusters 35/25 50 Double-unders Extra Work: 4) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip or Support. 5) Front Rack Box Step-ups: 4 sets of 6/side Rest 90-120 seconds between sets. Perform all reps on one side before switching to the other. Use a box that puts your hip in…

*Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

*Fall/Winter Holiday Schedule HERE WOD: 1a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets 1b) 5-10 Strict Pull-ups: Every 1:00 x 7 sets Performed as a couplet alternating movements each minute. Pick an output that you can maintain on both movements. Pick a rep range you can maintain for all 7 sets on the Pull-ups 2a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets 2b) 5 Push Press: Every 1:00 x 7 sets Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1. Push Press performed from the floor. Start at a moderate loading and build as deemed fit. 3a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets 3b) 10-20 V-Ups: Every 1:00 x 7 sets Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1/2. Pick a number of reps for the Abmat Sit-ups that you can…

*Power Dot will be demoing their products Tuesday, the 17th in the evening. **Fall/Winter Holiday Schedule HERE WOD: 1) Snatch Pull + Snatch + Hang Snatch: 3×2, 4×1 Every 2:00 x 7 sets Warm-up as needed. Start around 60% of your 1RM. The first 3 sets are done as 2 complexes the final 4 sets are a single complex. Reset on the floor between the Snatch Pull and Snatch. No dropping the bar between the Snatch and Hang Snatch. 2) Snatch Pull: 5 Reps Every 2:00 x 3 sets Performed as a continuation of your Snatch Complexes. These should be done around 90% of your 1RM Snatch+. Reset on the floor between each rep. 3) 21-15-9 – AQAP: Power Cleans 135/95 Bar Facing Burpees Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk. 5) Kettlebell Overhead Squat: 10 minutes Practice Single or Double…

*Power Dot will be demoing their products Tuesday, the 17th in the evening. **Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 10 @ 60-65% 8 @ 65-75% 6 @ 70-80% 4 @ 75-85% Warm-up as needed. Pick weights within the percentage range based on feel. 2) Front Squat – Every 2:30: 5 @ 60-65% 3 sets of 5 @ 65-75% Pick weights within the percentage range based on feel. 3) For Max Reps: 2 minutes Box Jump Overs 24/20 3 minutes Medball Squat Clean 20/14 4 minutes Calories Ski/Bike/Row Extra Work: 4) Run – 5 sets of: 400m Easy 300m Moderate 200m Fast 100m Sprint Rest 3 minutes Focus on maintainable efforts/paces. 5) Sled Drag: 400m @ Bodyweight Scale loading if you can’t move continuously. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE